Weak things break

thugpoet

thugpoet

The Dredd Wolf
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I wanted to start a new log A because I want to. B I think my goals have changed as I am not currently try to get better as a fighter Id like to have a pure weight training log.

Stats
5'6
33
189
Bench 235
Deadlift 370
Ohp 160

As always I'll be using 531 as my base program as I believe it's the most versatile protocol there is.

Few up dates from the last log, grand father passed so I didn't go to the meet as the funeral was the same day. I haven't maxed out since I hit 160 on the ohp.

On a " cut" as in I suck at cutting so I cheat often but I won't stop till I get to 175-180. On this cut I'll focus on amrap sets vs 1rep maxes at least until I get bored.

Ether way...

" Weak things break" Louie Simmons
 
8.17.2022

Leg press 531 amrap 10 @ 445

Giant set
Leg press press w calf raises fsl 345 5x5
Dumbbell step ups 40 5x5
Rdl 170 5x5
Hanging leg raises 5x5
 
8.18.2022

Ohp 531 amrap 4 @ 140 (pr)

Giant set
Dumbbell bench @ 55 5x5
Face pulls @ 60 5x10
Neutral grip pull-ups 5x7
Curls 3 x 10 @ 25
Hammer curls 2 x 10 @ 25

Notes
Felt good probably could have grinded another rep but didn't want strain.
 
8.22.2022

Bench 531 amrap 7 @190

Giant set
Fsl dumbbell seated ohp 5x5 @50
Farmers walks with 45 lbs
Press downs 5x10 @140
Yates rows 5x5 @135

Notes:
Yates rows are just another example of my weak ass biceps. It's amazing how going from overhand to underhand can decrease the weight you can use.

The giant sets help with conditioning since I have been slacking. Did spar 4x4 rounds with my fighter too so that was fun although I rather not spar but he needs the rounds.
 
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8.24.2022

Leg press 531 amrap 10 @420 ( capped at 10)

Giant set
Leg press fsl 320 5x5
Hanging leg raises 5x6
RDL 5x5 @185
Face pull 5x10 @60

Notes. This is the first day in a while where I am feeling the cut. I had very little extra energy for the gym today.
 
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8.26.2022

Ohp 531 amrap 6 @ 130

Giant set
Dumbbell bp 5x5 @ 50 lbs
Db row 5x5 @ 50 lbs
Face pulls 5x10 @ 60 lbs
Db curls 5x10 @ 25 lbs

Cardio
Liss walk for 15 mins on treadmill.

Notes
Just a regular ol day.

Looking forward to going for a rep PR with 145 on ohp.
 
8.29.22

Bench 531 amrap 3 @ 210

Giant set
Bp 5x5 @ 165
Yates row 5x5 135
Press down 5x10 140
Fat grip farmers walk
( All done with an altitude mask)

Notes : weird pain in my shoulders in the medial area. Not sure what caused it. Will add back the band work as I've slacked pretty hard on them.
 
9.2.2022

Superset
Bench 531 210 amrap 3 @ 210
Yates rows 4x10 @135

Had limited time sharing a car with the misses and had to pick her up so I missed wed as well.
 
These are 531 programs.

6 weeks beefcake bulk
6 week building the monolith ( btm) bulk
4 week Leviathan

Plan for the next 16 weeks ( basically)

This week I will be testing maxes for my next cycle of bulks and cut. I'll be doing beef cake and btm for the next 12 weeks with max checks ( deload in the middle ) and 4 weeks of leviathan for a cut. Ive hit a bit of a plateau on the current cut I'm on. Hopefully this will get me out of my rut. There's nothing like a good ol fashioned extended vikings feast to get you back on track.

I'll cycling leg press and squats as I can't handle much squat volume these days but btm is a squat focused program so I'd be doing it a disservice not to do them.

For conditioning basketball will be the primary source of hard conditioning. When I don't play basketball on Sundays , I will box on Sunday and Wednesday to make up for it. I will also add in farmers walks and giant sets of the supplemental and assistance work to keep my heart rate up.

Recovery

Will be sauna, massages and good ol fashion sleep I am fond of naps and once basketball season starts I'll have to workout in the am since after school will be all about the kids so naps will help fill in any extra recovery that I may need.

There's not a set poundage that I am looking for on my bulk but I'm 188 currently so 200-210 seems to be a reasonable number. I use the navy method for estimating my bf%
 
9.5.2022

Bench worked up to a heavy single 245 ( pr)
Pull ups 4x5

Just testing maxes this week 245 flew up. 255 probably was in my reach but ran out of time as I had to get to basketball practice but overall I'm happy with 245 especially considering I have not gone near any heavy singles in about 8 weeks.

Edit

Sparring 4x4 rounds 30 sec rests.
Shadowboxing 2×10 mins
 
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9.7.2022

Deadlift heavy single 315

Walk 1.5 miles

Rather embarrassing that my DL is so low but that's what I get for taking it from granted.
 
Bench 235 > 245
Deadlift 375> 315
Ohp 160 >160

Not to pleased with the DL results but I hand put more than 155 on the bar in 8 weeks so that's my own fault.
 
9.12.2022

I'm following this program I'll be using a training max of 85% and increasing numbers 5 and 10 pounds every 3 weeks. Plan on putting on some weight.

Today was the first workout.

Ohp 531 amrap at 7 at 115 lbs

Giant set
Ohp 5 x 10 @ 85
Yates rows 5 x 10 @ 135
Farmers walks 30 feet w 55 lbs 5 sets

Cardio

Mile walk
Jab only sparring 2 x 4 rounds
 
9.14.2022

Deadlift 531 5 amrap 225 @ 5

Giant set
Rdl fsl 5x10 165
Bw Dips 5x10
Face pulls 5 x 10 @ 70

Notes
Was and still is worried about my back but it held up nicely today . Look forward to growing that back.
 
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9.16.2022

Superset
531 Bench x 5 @ 185
Leg press 3 x 10 @ 315


Notes
Short day one of my guys is fighting this weekend.
 
9.19.22
Week 2
Ohp 531 pros 125 x 5

Superset
Ohp bbb @ fsl 95 5x10
Yates row 5 x10 @ 135

Notes
I've never missed reps in this program but I had to rest pause the last 3 sets of ohps bbb @ fsl is a different animal. And this is only week two. Can't afford to mess up this intensity with lack of consistent eating got to eat eat eat.
 
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